Seated Mountain Pose

Benefits

• Establishes proper seated alignment
• Increases postural awareness
• Engages core muscles
• Promotes grounding and stability

How to do Seated Mountain Pose

1. Sit toward front half of sturdy, non-rolling chair
2. Place feet flat on floor, hip-width apart
3. Align knees directly over ankles at 90-degree angle
4. Engage core by drawing navel gently toward spine
5. Lengthen spine as if string pulling from crown of head
6. Roll shoulders back and down
7. Rest hands gently on thighs or knees
8. Distribute weight evenly on sit bones

Breathing

• Breathe naturally and deeply
• Allow breath to flow smoothly
• Notice sensation of grounding with each exhale

Hold: 2-5 minutes or throughout session.

Modifications

Make it easier

• Use cushion for back support
• Place feet on blocks if they don't reach floor
• Lean back slightly against chair if needed for comfort

Common mistakes to avoid

• Slouching or rounding shoulders
• Feet not flat or grounded
• Holding tension in jaw or shoulders
• Leaning too far forward or back